As a lover of meat, you might find pot roast to be particularly irresistible. But have you ever asked if pot roast is a healthy choice for your diet?
Pot roast isn’t really a healthy option for you, this is because it contains high level of fat and sodium. Although, there are a few tweaks you can apply to your cooking technique that can make this dish healthier.
If you want to know more about pot roast, what goes into them, and how to make a healthy pot roast, then read on.
What is pot roast?
Pot roast is a popular staple made of beef that is typically slow cooked. Short rib, chuck steak, bottom round, and 7-bone roast are the best cut of beef used for this delicacy.
These cuts are specifically tough and hard to grill or braise, so they are preferred for pot roast slow cooking. In addition, these cuts become especially flavorful when cooked for a long period of time.
How is pot roast made?
Firstly, the beef is cooked at low heat for a long time, and this gives the beef enough time for the connective tissues to be broken down. This results in a deliciously, tender, and flavorful tasting roast.
The meat is then seared with carrot, onion, and other combinations of spices and herbs. Afterward, it is roasted or baked until it is soft and tender; some people describe it as a “melt in your mouth” tenderness.
Then the liquid gotten from the dish is used to make gravy, which is eaten alongside the pot roast.
Nutritional value on pot roast
According to the US Department of Agriculture, the following is the nutritional information for 4 ounce (100 gram) serving of pot roast;
- Calories: 297
- Protein: 29g
- Cholesterol: 112mg
- Fat: 19g
- Potassium: 231mg
- Sodium: 47mg
- Fiber: 3g
It also contains calcium, saturated fat, iron, magnesium, cobalamin, Vitamin B6. Vitamin C, and Vitamin D.
Is pot roast healthy?
Pot roast isn’t really a healthy dish. However, if prepared properly, pot roast is an exceptionally healthy dish to enjoy with your family and friends.
How can you make a healthy pot roast?
There are various ways to cook a pot roast, such as an oven, pressure cooker, or instant pot. But one of the healthiest ways is oven cooking, so this recipe will feature the oven method.
The ingredient needed for this recipe include:
- Olive or avocado oil (1 teaspoon)
- Chuck or rump roast (3 or 4 pounds)
- Onion (1 large chopped onion or two small onions)
- Carrots (4 big carrots or eight small carrots)
- Two stalk celery
- 1 pound of baby potatoes
- Red wine (1 cup)
- Beef broth (2 cups)
- Four cloves of coarsely chopped garlic
- Rosemary (1 teaspoon)
- Thyme (1 teaspoon)
- Two bay leaves.
Step 1: Preheat your oven
Preheat the oven to a cooking temperature of 320 degrees Fahrenheit.
Step 2: Season the roast
While the oven preheats, rub salt and pepper on the cut of beef, ensuring it goes all around the roast.
Step 3: Sear the roast
Add one teaspoon of oil to a pan and sear the roast at medium heat till both sides of the roast are brown. This should take around 8 minutes, 4 on both sides, you can add extra oil if the roast seems dry.
SEE: Does Oil Evaporate?
Step 4: Dress the roast
Surround the roast with onion and bay leaf, then pour the beef broth, wine, garlic, rosemary, and thyme mixture on it.
Step 5: Bring roast to a simmer
Using the stovetop, bring the roast to a simmer at medium heat. Once it starts to simmer, cover the roast and place it in the oven to bake for at least 2 hours.
Step 6: Add potatoes, celery, and carrot
Add potatoes, celery, and carrot and bake further until the carrot is fork tender. This should take at least 2 hours.
Step 7: Store in the freezer overnight
This is a step that many people fail to do and is one of the best ways to make your roast healthier. Simply store your pot roast in the freezer a day before you want to eat it.
While it freezes, the fat congeals at the top of the liquid. And when you take the pot roast out of the freezer, you can remove this layer of fat using a spoon. This is a critical step in making the overall fat level of the pot roast to reduce.
Step 8: Reheat with your microwave
After the fat has been scrapped off, put the roast in the microwave and reheat for 10 minutes. This should be done at a temperature of 400 degrees Fahrenheit.
Step 9: Cut and serve
Take the roast out of the microwave and cut it into smaller pieces. Serve and enjoy.
How to make pot roast gravy
Step 1: Combine cornstarch with water
Add two teaspoons of cornstarch to a cup of water and stir until it is smooth. This mixture is called a slurry.
Step 2: Set the roast aside
Set the roast and the vegetable aside to rest, and add the slurry to the broth water in the pot or pan. You can add more broth water if you want to.
Step 3: Bring the mixture to a boil
By this point, the mixture must have thickened. Turn off the heat and viola, you have your pot roast gravy.
Tips for making the perfect roast
- Go for cuts of steak with a high presence of marbling in them. This helps boost the flavor and makes the gravy to be mouth-watering.
- Use baby potatoes instead of russet potatoes. This is because baby potatoes hold together, unlike russets which fall apart, although they still taste very good.
- Don’t cut the carrots too small, as they may cook faster than they ought to and can affect the overall cooking time of the roast.
- You can add veggies to the dressing it makes the roast healthier for consumption.
- For more taste, you can add two teaspoons of tomato paste to the broth mixture before adding it to the roast.
How long does it take to make pot roast?
Depending on the cut of beef, at 320 degrees Fahrenheit, it should take around 4 to 5 hours to make pot roast.
Why is your pot roast though?
It is either because you did not cook it enough, you cooked it too long or you cooked it with high heat. Pot roast is best cooked at 320 degrees Fahrenheit for around 4 – 5 hours.
What is the best cut of beef to use for pot roast?
Boneless beef, chuck roast, round roast, and rump roast are some of the best cuts for this delicacy.
Can you eat pot roast while on a weight loss diet?
No, you can’t. Pot roast contains a high level of fat, and it would be best if you eat smaller quantities, like 1 pound 3 – 4 times a week.
Does freezing affect the nutrient of the pot roast?
No, it doesn’t. According to the US Department of Agriculture, a freezer does not alter the nutritional value of a pot roast.
Conclusion: Is pot roast healthy?
Pot roast isn’t all that healthy. But If prepared properly, it is a very healthy addition to your diet with a high level of nutritional benefit. You can use the recipe in this article to make a healthy pot roast dish.
I hope you enjoyed this article, if you did, you should also see if spam is unhealthy for you.
Thank you for reading this article.